Comparing Nutrients in 1 kilogram Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	128% 3710kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	NA	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	NA	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	524% 682g	618% 804g	130g per day for Men 19-50 years
Sugars	19.6% 14g	456% 330g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	247% 94g	268% 102g	38g per day for Men 19-50 years
Protein	245% 137g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	450% 5.4mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	529% 84.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	564% 5.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6181% 495mg	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	654% 4580mg	484% 3390mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	NA	702% 386μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 3.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 5.9 times more Vitamin B2, 10.3 times more Vitamin B3, 8.5 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.4 times more Calcium, 3.2 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Potassium, 155.3 times more Sodium and 2 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 3.7 times more Fat, 2.3 times more Saturated Fat and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 23.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.